As a natural, babies before 6 months are fed breast milk or formula that provides a sufficient amount of protein, and mothers do not need to be concerned about their nutrition.
Pediatricians recommend introducing solid foods containing high amounts of protein, iron, and zinc when babies are around 6 months old.
For overall development, most parents are concerned about their babies’ first protein-rich solid foods, and there are numerous questions in their minds.
Here I explore all about it, including protein foods for babies with zinc and iron, how much they need for their growth and tips to introduce protein-rich solid foods. Let’s start-
What Is Protein?
Before discussing protein foods for babies, first of all, we have to know about protein and its function.
A protein is a complex, large substance that consists of smaller amino acids and plays a vital role in living organisms, such as tissue formation, growth, development, and cell repair.
For newborns or babies, protein is a crucial element for their overall well-being, including organs, tissues, skin, and hair.
Why is protein important for babies?
Without protein intake, an infant’s body development is impossible. The reasons are-
- Protein is the body’s secondary energy source. One gram of protein provides 4 kilocalories of energy, which is an adequate amount. A baby needs this essential nutrient for activities and movement.
- Babies more often suffer from illness. Protein helps to strengthen babies’ immune systems to protect them from infections.
- It controls the metabolism and digestive system so that the baby’s body can perfectly process the essential nutrients.
- It helps babies’ growth and development, such as bone and muscle growth, tissue development and repair, brain development, and the production of enzymes and hormones.
How Much Protein Does Your Baby Need?
Though protein is necessary for babies’ overall development, excessive amounts of protein intake may put pressure on their kidneys. Lower amounts of protein also gradually damage their kidney function.
As a parent, you should know what amount of protein is necessary for your baby to prevent kidney damage and overall well-being.
The protein needs may vary for individuals depending on their weight, age, and physical condition.
Protein Needs by Age-
Under 6 months, a baby’s daily recommended protein is 9 grams, where only breast milk or formula provides enough protein; therefore, there is no need for any extra foods.
6–12 months babies daily recommended protein is 11 grams where breast milk or formula does not meet this demand, solid foods should be added to their diet.
For 1–3 years toddlers: About 13 grams of protein is needed for them per day.
Protein needs by weight-
6–12 months: 1.6 grams of protein is recommended per kilogram of body weight for daily intake.
For example, if a 6-12-month-old baby’s body weight is 9 kg, they should take in 14.4 grams of protein.
1–3 years: 1.08 grams of protein is recommended per kilogram of body weight for daily intake.
Example- if a 1-3 year old toddler’s body weight is 12 kg, they need 12.96 grams of protein daily.
If you are not clear and still concerned about your baby’s protein diet you can consult with a pediatrician for more details.
Best protein foods for babies:
There are two types of protein foods: plant-based and animal-based protein. The recommended 10 best protein sources for babies and toddlers are-
Animal-based protein:
Eggs:
- Eggs are a high-quality protein source for babies. One egg contains 6.3 grams of protein, which is enough to help meet their specific protein demand.
- It can be introduced to a 6-month-old baby because it is digestible and easy to eat.
- Egg yolk contains essential vitamins and minerals like vitamin A, E, and D, vitamin B6 and B12, riboflavin, thiamin, calcium, magnesium, zinc, and iron.
- Additionally, an egg is a great source of choline, and it contains 169 mg of choline, which is essential for babies’ memory boosting and growth.
How to serve:
- Hard-boiled eggs, for a 6-month-old baby, can be mashed with water.
- Scrambled eggs,
- Omelet.
Health concern:
- Don’t use cracked eggs; they may be contaminated by bacteria.
- Cook until well-cooked; undercooked eggs contain salmonella, which may cause food poisoning.
Fish:
- It is a great source of protein and contains essential nutrients, including zinc, iron, choline, omega-3 fatty acids, vitamin D, and B12 that help the growth and brain development of a baby.
- It can be introduced from 6 months old when they start to eat solid food, but should be given lower to higher amounts to easily tolerate it.
- Choose low mercury fish like salmon, herring, bluefish, sardines, cod, and tuna which are healthy protein sources for babies.
- Avoid high mercury fish like mackerel, marlin, swordfish, shark, orange roughy, etc, which may negatively affect a child’s health because of their high toxicity.
How to serve:
- Puree for 6-month-olds.
- Simply cook or boil with seasoning for the older baby.
Health concern:
- Fish should be cooked at high heat to avoid any risk of contamination.
- Observe for any allergic reaction.
- Remove skin and bone to prevent a choking hazard.
- Consult with a pediatrician to know more details, including how many times a week it should be given, portion size, and allergic reactions.
Meat like chicken, turkey and beef:
- Chicken, turkey, and beef are good sources of protein, and they contain all essential amino acids, which help with bodybuilding, growth, and brain development of a baby.
- They contain valuable vitamins and minerals like iron, zinc, vitamin B6 and B12, selenium, and choline, which are crucial for a baby’s development.
- These meats are suitable for 6-month-old babies. As they are tastier and digestible, these meats would be the most favorite foods for babies.
How to serve:
- Serve pureed cooked chicken, turkey, and beef for a 6-month-old baby.
- Cook the meat soup with mashed vegetables and serve it.
- Serve cooked chicken pieces with different types of fruit and vegetable sauces.
- Offer fried and roasted meat for an older baby.
- Serve cooked meat with vegetables, and you can prepare meat in many other ways according to your baby’s choice.
Health concern:
- Meat should be chopped properly to make it easy to eat.
- Remove the bone from these meats properly.
- Meat should be well-cooked to prevent foodborne illness.
Plant-based protein:
Peanut butter:
- Peanut butter is a plant-based protein and it contains good fat, fiber, and nutrients which is generally safe to introduce combined with other foods to a 6-month-old baby.
- One tablespoon of peanut butter contains around 3.6 grams of protein and 8.3 grams of fat, which is essential for the human body.
How to serve:
- To serve, you can add peanut butter with other foods like vegetables, meat, or fruit puree.
- You can also serve it with yoghurt.
Health Concern:
- Don’t give whole nuts and nut butter on a spoon; these may pose choking hazards.
- Always mix it with other foods like breast milk or formula to reduce its density.
- Observe any allergic reaction.
Lentils and beans:
- Lentils and beans are considered a great source of secondary protein, they provide a relatively larger amount of essential nutrients than other plant-based protein foods.
- They contain adequate amounts of dietary fiber, vitamins like vitamin E, vitamin K, B vitamins including B1, B3, B9 and minerals including iron, zinc, potassium, calcium, and magnesium. All these nutrients play a crucial role in a baby’s health including red blood cell formation, blood clotting, cell growth, nerve function and bone health development.
- They can be introduced to a 6-month-old baby because of their soft texture and easy digestion.
How to be served
- Offer mashed or pureed beans or lentils to your 6-9-month-old baby
- Serve mashed beans or lentils with other vegetable purees for a younger baby
- Offer simply cooked beans and lentils for older babies.
- Serve in different ways like salad or soup according to their age and choice.
Health concern:
- Whole beans should be avoided because they may pose a choking risk.
- Always observe for any allergic reaction.
- Start with a small amount to prevent gas production.
Tofu:
- Tofu is another plant-based protein food made from soybeans, which contains all the amino acids needed for a baby’s body development.
- It contains high amounts of fiber and healthy fats, including omega-3 and omega-6 fatty acids, which may help eye and brain development of babies.
- It contains minerals like calcium, magnesium, iron, zinc, manganese, copper, and selenium, which contribute to strengthening bone health, oxygen transport, growth, immune function etc.
- It is also a great source of B vitamins like B1, B2, B9, B6 and fortified tofu may contain B12. They perform various functions in the body, such as energy production, red blood cell formation, nervous system development etc.
- So, incorporating tofu in a baby’s diet is a good choice for parents, and it can be introduced when they start solid food.
Way to serve:
You can serve tofu differently depending on your baby’s age and taste preference. Here are some serving ways for you-
- Baked tofu fingers.
- Cheesy tofu nuggets.
- Fruity tofu smoothie.
- Tofu balls.
- Curried scrambled tofu.
Health concern:
Start with a small portion of tofu and observe for allergic reactions. When they tolerate it, gradually increase the amount.
